How can I calculate the nutrients and activity during keto dieting?

Question 1

Heeey, good day everyone, my name is Silva, I am 26 and at the moment I am following Atkins diet for nearly 11 days.
To be honest, I don’t see any visible results and this kinda annoys me because it isn’t so easy to stick to this diet and I want to see at least the smallest changes. Well, I have surfed through the internet and I have found that keto diet can give much better results and you have a richer menu so you aren’t bored with the same products every day. One question is – how long do I have to follow the keto diet? Are there any variants for longer diets? What menu should be while keto dieting? What results can I see after the two weeks of doing this diet? What products are not allowed to eat? How many calories, fats and carbohydrates I have to consume while ketogenic diet? How can I calculate the number of needed nutrients and activity per day to make the metabolism to work faster during ketosis dieting?
Thanks for the help!

Question 2

Hello Silva!

Before you embark on your keto weight loss journey, it’s important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isn’t always the case. It’s important to make sure you’re actually running on ketones instead of carbs, otherwise you’re not going to burn fat or lose weight and you’ll get discouraged.

So how do you make sure your cells are running on fat?

Figure out your keto macros. Use the keto calculator (just google it) to get your personal keto macros. Having a nutritional target based on your body composition will make it a lot easier to enter and remain in ketosis (and lose weight!)

Give your body time to get in ketosis. This usually takes anywhere between 2-7 days. Before then, you won’t be truly losing weight on keto.

Eat a clean ketogenic diet. The quality of your food matters, not just your macros. Sure, you can stay in ketosis by eating processed cheese singles and ham slices, but that’s not going to nourish you. Focus on quality keto foods like avocado oil, fresh leafy greens, and grass-fed beef instead.

Move more. You’ll lose pounds faster if you increase your daily physical activity. Keep in mind you don’t have to go to the gym 6 times a week or jog every morning, just move more in your everyday life. For instance, take a short 2-minute break from sitting in your chair every hour, take the stairs instead of the elevator, walk to make errands if you can, get a standing desk, or take phone calls standing up and pacing around. These small calorie-burning movements add up at the end of the day.

Joey Bright · Answer · Published: September 3, 2018 | Modified: October 15, 2019

Hello Silva!

Before you embark on your keto weight loss journey, it’s important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isn’t always the case. It’s important to make sure you’re actually running on ketones instead of carbs, otherwise you’re not going to burn fat or lose weight and you’ll get discouraged.

So how do you make sure your cells are running on fat?

Figure out your keto macros. Use the keto calculator (just google it) to get your personal keto macros. Having a nutritional target based on your body composition will make it a lot easier to enter and remain in ketosis (and lose weight!)

Give your body time to get in ketosis. This usually takes anywhere between 2-7 days. Before then, you won’t be truly losing weight on keto.

Eat a clean ketogenic diet. The quality of your food matters, not just your macros. Sure, you can stay in ketosis by eating processed cheese singles and ham slices, but that’s not going to nourish you. Focus on quality keto foods like avocado oil, fresh leafy greens, and grass-fed beef instead.

Move more. You’ll lose pounds faster if you increase your daily physical activity. Keep in mind you don’t have to go to the gym 6 times a week or jog every morning, just move more in your everyday life. For instance, take a short 2-minute break from sitting in your chair every hour, take the stairs instead of the elevator, walk to make errands if you can, get a standing desk, or take phone calls standing up and pacing around. These small calorie-burning movements add up at the end of the day.